{"id":352142,"date":"2026-03-18T06:33:09","date_gmt":"2026-03-18T06:33:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/352142\/"},"modified":"2026-03-18T06:33:09","modified_gmt":"2026-03-18T06:33:09","slug":"busy-dad-shares-the-navy-seal-burpee-workout-that-transformed-his-fitness","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/352142\/","title":{"rendered":"Busy Dad Shares the Navy SEAL Burpee Workout That Transformed His Fitness"},"content":{"rendered":"

For years, Max Edwards<\/a>, known as Busy Dad Training<\/a> on YouTube, trained like many lifters occupying the squat rack most mornings. He lifted heavy<\/a>, often for marathon-length sessions. But when he became a father and lockdown stripped away his usual routine, he was forced to rethink his workouts<\/a>.<\/p>\n

Edwards adopted a more minimalist approach. With no gym, no equipment and limited time, 90-minute sessions were no longer realistic. Instead, he focused on two burpee<\/a> variations, performed well, four times a week.<\/p>\n

\u2018That six-month training practice has become the defining training practice of my life,\u2019 he says. \u2018For five years I have trained for no more than 80 minutes per week.\u2019 At the centre of that method was the Navy SEAL burpee.<\/p>\n

What Is a Navy SEAL Burpee?<\/p>\n

The Navy SEAL burpee is a more demanding variation of the traditional burpee, adding multiple push-ups<\/a> within a single rep to increase upper-body workload. Compared to a standard burpee, the added push-ups place greater demand on the chest, shoulders and triceps, while keeping your heart rate elevated throughout.<\/p>\n

\"bestHow to Do ThemStart standing, feet shoulder-width apartCrouch down and place your hands on the floorJump your feet back into a high plankPerform a push-up (chest to floor)At the top of the push-up, bring your right knee to your right elbow, then returnPerform another push-upBring your left knee to your left elbow, then returnPerform a third push-upJump your feet forwardStand or jump to finishHow to Include the Navy SEAL Burpee in Your Training<\/p>\n

On his Navy SEAL burpee days, Edwards performs a 20-minute AMRAP (as many reps as possible), aiming to beat his previous total each session.<\/p>\n

\u2018On a Navy Seal training day I would simply do as many Navy Seal burpees as I could within 20 minutes,\u2019 he explains. \u2018And then in the next workout I would try to beat the number I had managed in the previous one.\u2019<\/p>\n

Edwards now completes 135 Navy SEAL burpees in 20 minutes, but you don\u2019t need to match his numbers to benefit from the method. Start with a 10-20 minute AMRAP, track your total reps and aim to improve gradually. <\/p>\n

Focus on:<\/p>\n

Consistent pacingClean, efficient repsBeating your previous score, even by a small margin<\/p>\n

Edwards is a reminder that, when done consistently, a simple, time-efficient workout can still deliver serious results \u2013 even with a busy schedule.<\/p>\n

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Kate is a fitness writer for Men\u2019s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men\u2019s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn\u2019t lifting weights in her garden, she can be found walking her rescue dog.<\/p>\n